Refine from Within

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United States
Woburn, MA
Refine from Within

Psychotherapist and health coach passionate about helping overtired women create health lifestyles.

Health and wellness isn’t cookie cutter, and your solution shouldn’t be either! I provide a wide range of unique services for communities, schools, day cares, businesses, medical centers and more. My combination of my nutrition and fitness information paired with my psychology training will provide you with the framework for better understanding the effects of your choices and your power to change them.

10/16/2025

Getting ready for the AWESOME event coming up on the 25th!

10/07/2025

✈️🍫💪 Traveling while navigating perimenopause?

Here’s what I really eat on the go, because long flights, hormone shifts, and busy schedules don’t mix well with random airport snacks.

🥗 Simple meals I can pack or grab anywhere. I focus on protein and plants to keep me feeling fuller for longer.

🥜 Protein-rich snacks to keep me steady. We all know about increasing protein, but along with building muscle it can keep you from the vending machine or late night snacking.

🏡 keep one meal looking like it does at home. When we travel, our digestion can go 🙃 so having one predictable meal for your belly is a great idea.

Healthy travel doesn’t have to be complicated.

It just needs to work for your midlife body. 💛

👉 commen PROTEIN below to receive my free protein cheat sheet and be in the know for your next vacation 🛫

09/28/2025

As a woman in your 40's and 50's who is wondering about perimenopause/menopause, let me ask you...

When was the last time that you put yourself right in the picture of your life?

We are very good at prioritizing the needs of others...

📆 getting our kids to where they need to go
📆 taking care of everything at work
📆 raising our hands and volunteering for our communities
📆 taking care of our older generation

But what about us?

When do we put ourselves front & center?

This is your opportunity to take care of yourself.

Go ahead and grab a cup of tea ☕, a quiet moment, and take ~30 minutes to learn more about the changing needs of your body.

Discover why your body is changing and what you can do about it.

This recording of my workshop earlier this week, Your Menopause Blueprint, will be available just for today, so be sure to click the link, watch & learn and dedicate time just for yourself.

You deserve this...

https://us02web.zoom.us/rec/share/fOLK7OhJ7zTDGQYDFIPYBoszMdx2gWLKKUCg4NEyC_SaHUfY2PrS-YfkeEl-tABm.BnD23XuuyiaSzcLt?startTime=1758644295000

09/14/2025

If one more person tells me “it’s just part of getting older” when I mention hot flashes, mood swings, or weight gain…

I might scream. 🙃

Perimenopause is real, the symptoms are real, and dismissing them doesn’t make them go away.

✨ That’s why I’m creating spaces to talk about actual solutions—not unhelpful advice.

Join me for my upcoming workshop where we will have REAL talk- about symptoms that are actually happening, solutions that actually work and validation on your experience.

Check in comments for registration link 🔗

And yes, there’s an afternoon session AND an evening session 👍🙌

07/16/2025

Ever notice how your mood, energy, and even motivation shift depending on what you’ve eaten (or haven’t)? 🍕➡️🥗

It’s not just about what’s on your plate—it’s about how it makes you feel. 💥

Recognizing your eating patterns is the first step toward creating real, lasting change—without falling into the trap of restriction.

Let’s flip the script: when you focus on food as fuel, healthy swaps feel empowering—not punishing. 🙌
Small shifts = big results for your mood, metabolism, and overall health.

✨ Want to explore this more?

Come to my live talk where we’ll break it all down—how food impacts mood, simple swaps that actually work, and how to make changes without giving up chocolate or wine. 🍫🍷

💬 Drop a ❤️ if you want the details!

https://woburnpubliclibrary.assabetinteractive.com/calendar/healing-plates-with-kristen-herlihy/

04/25/2025

Ever feel like you sometimes just need a RESET for your foods??
There are those times when our nutrition is just fabulous…and then there are all those other times.

Those times when we know that we’re just not getting enough of those fruits and veggies that we really need.

Those fruits and veggies help in so many ways:

✅ help with added fiber for digestion

✅ help with reducing belly bloat

✅ help to give us the energy we need

If you’re needing a fruit and veggie RESET, join me for my 7 Day Fruit and Veggie Challenge!

🍓 7 days of committing to eating
🍓 7 different servings of
🍓 7 different fruits and veggies across
🍓 7 different colors

Are you ready for this FREE challenge ??

We begin on Monday - join in TODAY !!

https://www.refinefromwithin.com/7x7fruitveggiechallenge

02/27/2025

Brain fog in perimenopause is like opening the fridge, forgetting what you needed, grabbing a snack instead, then wondering why you’re still hungry… and where your glasses are—only to find them on your head. 🤦‍♀️

Brain fog makes meal prepping feel overwhelming, turning simple tasks like chopping vegetables or planning meals into exhausting mental hurdles.

Women struggling with brain fog often forget ingredients, lose focus halfway through cooking, or feel too drained to start at all.

The mental fatigue can lead to last-minute unhealthy choices, making it even harder to stay on track with nutrition goals.

But it doesn't have to be this way!

Grab your copy of my free guide, "How to Meal Prep with Brain Fog."

Discover the foods that you can focus on each day to decrease inflammation, increase energy and get your brain back online.

Because standing up with a bowl of cereal at 10pm is not a meal.

https://www.refinefromwithin.com/freemealprepwithbrainfog

02/18/2025

Anyone else ready to 😱or 🤬 from your perimenopause symptoms getting ignored?!?

Here’s the thing…

⭐️ you are the expert on your own body

⭐️ you do not deserve to have anyone tell you things are “normal” when you feel anything but

⭐️ if your provider doesn’t listen, you can move on

Post a comment if you’re struggling with this lack of attention for your REAL symptoms too.

01/11/2025

Be sure to register for tomorrow’s health fair!

01/03/2025

Holiday calories after age 40?? They don’t just add up…they stage a coup on your hips!!

And the best part?

Your metabolism is acting like it’s still on vacation in Cabo 🏖️

Now you have a place to start!

REset your eating plan and your waistline with my FREE Protein Cheatsheet.

➡️ one download to refocus your post holiday calories away from the cookie tray and back to healthy foods.

DM me for your copy today!!

11/07/2024

It’s going to be one of those days…

Just crushed a fabulous workout with my Tuesday/Thursday group…

Only to find out that…

I forgot to turn on my HR monitor 😡

Don’tcha just HATE when that happens?!?

11/03/2024

Finishing out an amazing week of yoga 🧘‍♀️ teacher training 💕

✅ met lots of new souls

✅ acquired a stomach infection 👎

✅ enjoyed beautiful weather ☀️🏝️

✅ learned all about yoga philosophy 🙏

Sometimes we need to get out of our heads and out of our comfort zones in order to grow & learn.

Address

Woburn, MA

Telephone

+17812818379

Website

http://refinefromwithin.com/

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